1。 Basic sitting posture. Your legs are serrated, your sides cross like horses, and your hands are on your knees.
2。 Inhale and bend your knees slightly. Stretch your arms left and right from under the popliteal fossa, lean forward and look forward.
3。 Exhale and lean forward until your shoulders and chin touch the ground, your arms are open and your palms touch the ground.
4。 Straighten your legs, press your arms on your knees and popliteal fossa, and move your arms back slightly. The whole body is like a turtle. Keep breathing for 5- 10 times, relax and return to the basic sitting position.
The style of horse lateral division is to stretch thin legs to reach long legs, and horse is also the best sports style. Practicing this posture is not only conducive to the deep opening of the hips, but also to the maximum extension of the legs, thus achieving the goal of stovepipe and long legs. Beginners can start with a relatively simple breaststroke posture, add yoga bricks, and then slowly complete the horizontal division. Steps of asana practice:
1。 Lying on the ground, hands side by side, elbows supported on yoga bricks, slightly lifting, inhaling and slightly bending.
2。 Exhale, spread your legs to both sides, bend your knees, land on the ground, and stretch your legs up until they are in a balanced straight line, such as the shape of frog legs.
3。 Open your knees, stretch your legs left and right, and let your hips sink slowly until they are apart. Hold the posture 10-30 seconds. Take a deep breath and get back to your lying position.
Yoga stance bow stretching variant is the final form of bow stretching. Through this exercise, legs can be stretched well and leg muscles can be tightened, so as to achieve the purpose of stovepipe, lengthening legs and beautifying leg lines.